Workout #2
3 X 4 Min OALC @ 20kg (10rpm, 9, 8) I want to try to get the speed up.So, if you can maintain 10rpm on the second set do it.
First set: 18 reps left / 18 reps right
Second set: 17 reps left / 17 reps right
Third set: 16 reps left / 16 reps right
Learned something new this weekend. I have been concentrating so much on catching the bell on the second dip that I was pulling out of the initial bump too early. Focused on extending through the initial bump to extract as much power as I could from that movement. The second dip just came naturally after that. I could really tell the difference especially on my left side. I will have to keep working on it, but this is pretty cool.
4 Min Cleans @ 20kg (15rpm)
15rpm but I still am not comfortable with cleaning the 20kg. Maybe it is because it is still heavy for me, but I haven't found a groove that I like. When I don't follow the bell back enough, my left shoulder takes too much abuse. When I follow back more to take the load off my shoulder, it takes too long. This is frustrating.
Sunday, June 27, 2010
Tuesday, June 22, 2010
6/22 Kettlebell Training
Workout #1
6 min OALC @ 20kg (9rpm)
Left: 9/9/7 Right: 8/9/8
I can't remember if I had 8 or 9 reps on the first two minutes of the left hand. I think that it was 9 each, but I could be wrong. Naturally, being tired, I forgot about not facing the mirror and I forgot about not following the bell on the clean quite so much. This set was not one of my best performances.
6 Min OALC @ 16kg (10rpm)
Pretty good set.
1 X 6L/6R OAJ @ 24kg
6R/4L+1L
Started with right. Set the bell down after missing the fifth rep on the left side. Managed one more rep on the left and then missed the next two reps. Called it.
6 min OALC @ 20kg (9rpm)
Left: 9/9/7 Right: 8/9/8
I can't remember if I had 8 or 9 reps on the first two minutes of the left hand. I think that it was 9 each, but I could be wrong. Naturally, being tired, I forgot about not facing the mirror and I forgot about not following the bell on the clean quite so much. This set was not one of my best performances.
6 Min OALC @ 16kg (10rpm)
Pretty good set.
1 X 6L/6R OAJ @ 24kg
6R/4L+1L
Started with right. Set the bell down after missing the fifth rep on the left side. Managed one more rep on the left and then missed the next two reps. Called it.
6/20 Kettlebell Training
Workout #4
2 X 8 Min OALC @ 16kg (11, 9rpm)
First set: Lost control of the kettlebell just into the fourth minute of the left hand. Grabbed it with other hand so went ahead and switched. The set ended up being 7 minutes instead of 8 minutes. I didn't quite make the 11rpm for the entire set.
Realized that looking at the mirror even during the jerk portion is messing me up. Maybe it's a mental thing, but I do better if I am not staring at myself in the mirror.
Second set: Made 9rpm over the 8 minute set. Filmed myself from the side which provided some interesting perspective. My right jerk is farther behind my head than my left jerk. My left arm ends up being beside my ear while my right arm ends up behind my head. Another thing that I noticed is that my right clean looks smoother than my left clean. I was pulling the kettlebell forcefully to my body on the left where it seems to smoothly go into position on the right. Coach says (and has said before) that I need to keep my elbow closer to my body. I'll keep working on it.
6 Min Cleans @ 20kg (10rpm) - optional
Skipped due to time and my shoulder still bugging me.
2 X 8 Min OALC @ 16kg (11, 9rpm)
First set: Lost control of the kettlebell just into the fourth minute of the left hand. Grabbed it with other hand so went ahead and switched. The set ended up being 7 minutes instead of 8 minutes. I didn't quite make the 11rpm for the entire set.
Realized that looking at the mirror even during the jerk portion is messing me up. Maybe it's a mental thing, but I do better if I am not staring at myself in the mirror.
Second set: Made 9rpm over the 8 minute set. Filmed myself from the side which provided some interesting perspective. My right jerk is farther behind my head than my left jerk. My left arm ends up being beside my ear while my right arm ends up behind my head. Another thing that I noticed is that my right clean looks smoother than my left clean. I was pulling the kettlebell forcefully to my body on the left where it seems to smoothly go into position on the right. Coach says (and has said before) that I need to keep my elbow closer to my body. I'll keep working on it.
6 Min Cleans @ 20kg (10rpm) - optional
Skipped due to time and my shoulder still bugging me.
6/19 Kettlebell Training
Workout #2
3 X 4 Min OALC @ 20kg (10, 9, 8rpm) Just try to come as close to possible to hitting the rpm.
10rpm set - 10L/9L/10R/10R
9rpm set - 9L/9L/9R/9R
8rpm set - 8L/8L/8R/8R
Taking four days between workouts and doing this workout in the morning before going to work both helped. Felt good about the almost 10rpm set and hanging on for the other sets as well.
4 Min Cleans @ 20kg (12-14rpm)
14rpm. Decent set.
3 X 4 Min OALC @ 20kg (10, 9, 8rpm) Just try to come as close to possible to hitting the rpm.
10rpm set - 10L/9L/10R/10R
9rpm set - 9L/9L/9R/9R
8rpm set - 8L/8L/8R/8R
Taking four days between workouts and doing this workout in the morning before going to work both helped. Felt good about the almost 10rpm set and hanging on for the other sets as well.
4 Min Cleans @ 20kg (12-14rpm)
14rpm. Decent set.
Sunday, June 13, 2010
6/13 Kettlebell Training
Workout #3
Plan was to start with Workout #1 and see if I could hit the first set. Unfortunately, the leg workout yesterday took too much out of me. I switched to this workout.
6 Min OALC @ 20kg (8rpm)
9L/9L/5L+2R/7R/9R/7R
6 Min OALC @ 16kg (10-11rpm)
11rpm. Felt left rotator cuff. I thought that holding the heavy jerks for an extra second on the left side could have caused it, but it may be something else. From watching the 20kg set on video, the left side is very wobbly on jerk portion. My guess is that while the heavy jerks may have contributed, my shoulder taking the brunt of the wobbling around with the 20kg until finding fixation at the top was a large factor. It is still bothering me hours after the workout.
2 X 6L/6R OAJ @ 24kg
First set: 6R/1L+2L
Second set: 1R
Called it.
Plan was to start with Workout #1 and see if I could hit the first set. Unfortunately, the leg workout yesterday took too much out of me. I switched to this workout.
6 Min OALC @ 20kg (8rpm)
9L/9L/5L+2R/7R/9R/7R
6 Min OALC @ 16kg (10-11rpm)
11rpm. Felt left rotator cuff. I thought that holding the heavy jerks for an extra second on the left side could have caused it, but it may be something else. From watching the 20kg set on video, the left side is very wobbly on jerk portion. My guess is that while the heavy jerks may have contributed, my shoulder taking the brunt of the wobbling around with the 20kg until finding fixation at the top was a large factor. It is still bothering me hours after the workout.
2 X 6L/6R OAJ @ 24kg
First set: 6R/1L+2L
Second set: 1R
Called it.
6/12 Leg Training
Squat
2 sets x 5 reps @ 70kg
2 x 2 @ 80kg
3 x 2 @ 90 - Had one rep that was a miss.
Box Squat
1 x 5 @ 50kg
1 x 5 @ 60kg
1 x 5 @ 65kg
1 x 5 @ 70kg
SLDL
2 x 8/8 @ 12kg kettlebell
2 x 8/8 @ 16kg kettlebell
2 sets x 5 reps @ 70kg
2 x 2 @ 80kg
3 x 2 @ 90 - Had one rep that was a miss.
Box Squat
1 x 5 @ 50kg
1 x 5 @ 60kg
1 x 5 @ 65kg
1 x 5 @ 70kg
SLDL
2 x 8/8 @ 12kg kettlebell
2 x 8/8 @ 16kg kettlebell
Friday, June 11, 2010
6/11 Kettlebell Training
Workout #4
2 X 4 Min OALC @ 20kg (9rpm)
First set: Left 9/9 Right 9/9
Second set: Left 9/9 Right 10/8
I did not expect to be able to hit these numbers, but I did. They were both difficult but doable sets. Cardio was taxed.
6 Min Cleans @ 20kg (10rpm)
Good set.
6 Min OALC @ 16kg (10rpm)
Good set.
Optional 2 X 5L/5R OAJ @ 24kg
Started with the right on first set and left on second set. Made 5/5 for both sets.
2 X 4 Min OALC @ 20kg (9rpm)
First set: Left 9/9 Right 9/9
Second set: Left 9/9 Right 10/8
I did not expect to be able to hit these numbers, but I did. They were both difficult but doable sets. Cardio was taxed.
6 Min Cleans @ 20kg (10rpm)
Good set.
6 Min OALC @ 16kg (10rpm)
Good set.
Optional 2 X 5L/5R OAJ @ 24kg
Started with the right on first set and left on second set. Made 5/5 for both sets.
6/8 Kettlebell Training
Workout #3
3 X 6 Min OALC @ 16kg (12, 11, 10) Basically slow down each set
First set: Left 12/11/12 Right 12/12/12
Surprised myself by coming this close to a 6 minute 12rpm set with the 16kg.
Second set and third set were 11rpm and 10rpm respectively. The first set taxed my cardio which was not that unexpected.
3 X 6 Min OALC @ 16kg (12, 11, 10) Basically slow down each set
First set: Left 12/11/12 Right 12/12/12
Surprised myself by coming this close to a 6 minute 12rpm set with the 16kg.
Second set and third set were 11rpm and 10rpm respectively. The first set taxed my cardio which was not that unexpected.
6/7 Kettlebell Training
Workout #2
1 X 6L/6R OAJ @ 24kg
5R / 2L + 3L. Interesting. Somehow either I did 6 reps on each hand and recorded it wrong or I misread and did 5 on each hand by mistake. I can't remember.
6 Min OALC @ 20kg (8rpm) - or as close to 8rpm as you can do
Left: 8/8/7 Right: 8/8/8
4 Min OALC @ 20kg (8rpm)
Left: 8/8 Right: 8/8
Decent workout overall.
1 X 6L/6R OAJ @ 24kg
5R / 2L + 3L. Interesting. Somehow either I did 6 reps on each hand and recorded it wrong or I misread and did 5 on each hand by mistake. I can't remember.
6 Min OALC @ 20kg (8rpm) - or as close to 8rpm as you can do
Left: 8/8/7 Right: 8/8/8
4 Min OALC @ 20kg (8rpm)
Left: 8/8 Right: 8/8
Decent workout overall.
Saturday, June 5, 2010
6/5 Kettlebell Training
Workout #1
8 Min OALC @ 16kg (11rpm)
Left: 11/11/11/11 Right: 11/11/11/11
Hit my cardio more than anything. Good set overall.
4 Min OAJ 20kg (8rpm)
Good set.
6 Min Cleans @ 20kg (10rpm)
Good set.
This workout was on Saturday morning and my previous workout was on Friday after work. I could feel that I was not adequately recovered, but it was still a good session.
8 Min OALC @ 16kg (11rpm)
Left: 11/11/11/11 Right: 11/11/11/11
Hit my cardio more than anything. Good set overall.
4 Min OAJ 20kg (8rpm)
Good set.
6 Min Cleans @ 20kg (10rpm)
Good set.
This workout was on Saturday morning and my previous workout was on Friday after work. I could feel that I was not adequately recovered, but it was still a good session.
Friday, June 4, 2010
6/4 Kettlebell Training
Workout #3
3 X 4 Min OALC @ 20kg (8rpm)
8rpm for all three sets. These sets felt good. I worked on engaging my stomach area as an assist to the hip bump on my left side. I already do that instinctively on my right side. I also experimented with not following the clean as far back as I usually do. It saved me some time.
6 Min OALC @ 16kg (10rpm)
Good set.
Optional 1 X 6L/6R OAJ @ 24kg
6R / 6L One on the left got away from me a little, but I was able to control it.
3 X 4 Min OALC @ 20kg (8rpm)
8rpm for all three sets. These sets felt good. I worked on engaging my stomach area as an assist to the hip bump on my left side. I already do that instinctively on my right side. I also experimented with not following the clean as far back as I usually do. It saved me some time.
6 Min OALC @ 16kg (10rpm)
Good set.
Optional 1 X 6L/6R OAJ @ 24kg
6R / 6L One on the left got away from me a little, but I was able to control it.
Wednesday, June 2, 2010
6/2 Kettlebell Training
Workout #2
2 X 5L/5R OAJ @ 24kg
The first set was 5R and 2L. I set the kettlebell down after missing the third try on the left. After a slight break, I did three more jerks on the left for a total of five jerks. The next set was 5L and 5R.
4 Min OAJ @ 20kg (8rpm)
Left: 8 / 8 Right: 8 / 8
8 Min OALC @ 16kg (10rpm)
Left: 10 / 10 / 10 /10 Right: 10 / 10 / 10 /10
Set went ok. Right arm was bothering me where the kettlebell sits. Decided to skip the last set. Hopefully, it heals up soon. I plan to add some more padding for the next workout.
6 Min OALC @ 16kg (10rpm)
Skipped.
2 X 5L/5R OAJ @ 24kg
The first set was 5R and 2L. I set the kettlebell down after missing the third try on the left. After a slight break, I did three more jerks on the left for a total of five jerks. The next set was 5L and 5R.
4 Min OAJ @ 20kg (8rpm)
Left: 8 / 8 Right: 8 / 8
8 Min OALC @ 16kg (10rpm)
Left: 10 / 10 / 10 /10 Right: 10 / 10 / 10 /10
Set went ok. Right arm was bothering me where the kettlebell sits. Decided to skip the last set. Hopefully, it heals up soon. I plan to add some more padding for the next workout.
6 Min OALC @ 16kg (10rpm)
Skipped.
Tuesday, June 1, 2010
6/1 Kettlebell Training
Workout #1
6 Min OALC @ 20kg (7rpm)
Left: 7 / 7 / 6 Right: 7 / 6 / 7
I lost count on the fifth minute so it could have been 7 reps instead of 6. Didn't feel like I had a good first bump on the left side. My shirt was slippery so that didn't help.
6 Min OALC @ 16kg (10rpm)
Good set. I can tell that since I am not doing as many 11/12 rpm sets with the 16kg that 10rpm is feeling fast. Working a full day before the set is a contributing factor as well.
4 Min Cleans @ 20kg (12rpm)
Worked on keeping my elbow close to the body and avoiding the hot spot areas on my palms. I did better at the second point on my left hand. For some reason, it felt like there was no avoiding that area on my right hand.
6 Min OALC @ 20kg (7rpm)
Left: 7 / 7 / 6 Right: 7 / 6 / 7
I lost count on the fifth minute so it could have been 7 reps instead of 6. Didn't feel like I had a good first bump on the left side. My shirt was slippery so that didn't help.
6 Min OALC @ 16kg (10rpm)
Good set. I can tell that since I am not doing as many 11/12 rpm sets with the 16kg that 10rpm is feeling fast. Working a full day before the set is a contributing factor as well.
4 Min Cleans @ 20kg (12rpm)
Worked on keeping my elbow close to the body and avoiding the hot spot areas on my palms. I did better at the second point on my left hand. For some reason, it felt like there was no avoiding that area on my right hand.
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